[Joe]

If your chest and triceps are lagging and want targeting as priority, back coming second and legs being last priority this set up looks okay. Once the physique balances out I would suggest making the upper sessions more even

I actually find pull movements easier to progress after push than vice versa too

Volume looks very manageable with training 4 days per week with a double rest day at the weekend. Start there then if you are progressing nicely and feel there is room for progression with an extra set on areas you want most improvement down the line

Joe Gann

[Joe]

First time seeing 300lbs first time ever on the scale fasted this morning

Definitely holding some inflammation from the extra heat atm but cool to see nonetheless

Macros for the minicut are
TD
Protein 335g
Carb 648g
Fat 56g

RD
Protein 332g
Carb 432g
Fat 53g

A pretty assertive pull straight out the gate which is very welcomed as appetite was in the bin by the end of that push. Lasted a good 25 weeks though so this mini cut has come at the perfect time

I’m buzzing to see what muscle has been built

Joe Gann

[Joe]

If you are at the condition you need to be, remove cardio and decrease output initially. Then if bodyweight continues to drop ease food up a touch to maintain current condition. Then you’re in a prime position to grow from post holiday. Might be an idea to return back to deficit calories 5-7 days post holiday to pull off water then push from there

Joe Gann

[Joe]

Mini cut day 1
134.7kg
Plan of action is initiate the mini cut with a cruise

Cycle for the cruise will be
Test 400mg
Primo 200mg
And will be bumping GH up to 15iu

This will run for 4-5 weeks depending on blood work then we will push on with the blast

Goal is roughly 9 weeks of dieting getting down to 121-122kg and be within striking distance of stage condition

From there rebound up and push up for 23 weeks

Super excited and very ready to have a reset of body comp especially in this heat

Joe Gann

[Joe]

Layer in some vitamin B6 P5P to manage prolactin, if it’s elevated come in at 500mg then after a couple weeks then can scale it down

Joe Gann

[Joe]

500mg before fasted cardio then 500mg pre workout

Joe Gann

[Joe]

Coming towards the end of the last week of this first push of this off season. My last upper session today before the diet and blast starts Monday

Upper was a great success, off the back of a double rest day felt tonnes better. Managed to nail a lift I wanted to hit before the end of the push which was the prime mine loaded machine press with the stack + 20kg on the gym pin. Got 5 super clean reps

Super excited to get started on the next phase and will update you on the new set up once it lands Monday

Joe Gann

[Joe]

Coming towards the end of my last week of my off season push 1

Double rest day today to pull back some fatigue felt like I was on the brink of getting ill and joints were hurting, so decided to pull back before I was forced to. Feeling a tonne better so back in for upper tomorrow luckily

Super excited to get stuck into this next fat loss phase, aiming to get very close to stage lean so will be interesting to see the gains made since my show

Joe Gann

[Joe]

Alongside your carbs half way in

Joe Gann

[Joe]

Presume you’ve had your bloods taken on that stack? That ratio of test to EQ would nuke the vast majority of peoples oestrogen making the joint issue worse

Joe Gann

[Joe]

If you have the discipline to stick to your meal plan everyday, diet hard and train hard you have the discipline to quit. It sucks for the first week then it’s easy. Dig deep and get it done if you want health and priority. Take pride in it in fact and lean into wanting to feel that pride of quitting once it’s done

Joe Gann

[Joe]

Remember. You can only use what you have digested 😎

Joe Gann

[Joe]

134.1kg this morning
Last training day of the week
LOWER
Decided to take a reset on the Atlantis pivot today after my knees giving me some feedback this week. It has been a long push of 26 weeks pretty much progressing every single week so there is some slight push back

Dropped her down to 9 x 25kg plates per side for a clean and micro paused 7 reps. Now I will look to hold at this load and look to improve depth and work the reps up as I get leaner through the diet with more mobility

Last week of the off season push 1 next week so a big rest is needed tomorrow

Joe Gann

[Joe]

Or alternatively
Push, pull, legs, rest, push& arms, density, rest. Density including a hip hinge. Plenty of frequency for the areas you need there

Joe Gann

[Joe]

133.8kg today. Well needed rest after legs yesterday. Lots of work done but boded off my 4pm and an evening spent with Hope

Legs yesterday scaled back the pendulum a touch as knees were playing up took 10kg off and worked with 5.5plates and made them miserably slow with a pause and didn’t have any discomfort which was a success

Feeling on the brink of a deload atm with mental and physical symptoms creeping in but going to run the redline for a while see if it passes. 1.5 weeks until the diet starts so would like to finish this push off first

Let’s get it

Joe Gann